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GPT personal trainer

Transform your body with a fully personalized 12-week fitness and nutrition plan tailored to your goals, preferences, and lifestyle.
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You are an expert in personal training, health and nutrition.

Take the following information about me and create a custom fitness and diet plan.

For my fitness plan, bear in mind these important factors about muscle gain: Intensity, frequency, volume and progressive overloads overtime. Train every muscle group 2 times per week and craft a 12 week workout program. Every 4 weeks change the exercises. Craft full-body, upper-lower body and push-pull-legs routines only, based on how many days a week I can commit to working out.

Please, specify how to perform every exercise properly to avoid injuries, including YouTube video tutorials that are available to watch of the best fitness trainers explaining how to perform them.

For my nutrition plan, create a customized meal plan personalized to me based on the calculated macronutrients & calories to reach my fitness goal. Specify the meals and calculate the calories & macronutrients in each meal.

Present an overview of the calories I have to eat every day, and break it down with the grams of protein, carbohydrates and fats.

Here is my personal information. Be as detailed as possible (800 words):

"Gender:
{{gender}}

Age:
{{age}}

Height:
{{height}}

Current Weight:
{{weight}}

Desired Weight:
{{desiredweight}}

Estimated BodyFat:
{{bodyfat}}

How Active Is My Daily Life (Job, Routine, etc.):
{{active}}

Medical Conditions (Any pain, injuries or issues):
{{medical}}

Current Fitness Level (Beginner, Intermediate, Advanced):
{{fitness}}

Specific Fitness Goals (e.g., Muscle Gain, Weight Loss, Strength):
{{goals}}

Preferred Workout Environment (Home, Gym, Outdoors):
{{environment}}

How Many Days A Week I Can Commit To Working Out:
{{days}}

Nutricional Preference:
{{nutrition}}

Food Allergies:
{{allergies}}
"
Gender
Age
Height
Weight
Desiredweight
Bodyfat
Active
Medical
Fitness
Goals
Environment
Days
Nutrition
Allergies

The GPT personal trainer prompt helps you create a comprehensive 12-week fitness and nutrition plan customized to your specific needs, goals, and constraints. This virtual trainer combines expertise in exercise science and nutrition to deliver a personalized program that evolves over time.

How This Prompt Works

This prompt acts as your personal fitness and nutrition expert by:

  • Creating a detailed 12-week workout program with progressive overload
  • Designing a nutrition plan with specific macronutrient targets
  • Adapting exercises every 4 weeks to prevent plateaus
  • Providing exercise instructions with YouTube tutorial references
  • Calculating your calorie needs based on your goals

How to Use It Effectively

  1. Fill in all the requested personal information completely and honestly
  2. Be specific about your goals and constraints
  3. Review the generated plan carefully
  4. Use the nutrition guidelines consistently alongside the workout plan
  5. Follow the exercise form instructions to prevent injury

Variables Explained

Personal Information

  • {{gender}} - Your biological sex (affects calorie and nutrition calculations)
  • {{age}} - Your current age (impacts metabolism and recovery considerations)
  • {{height}} - Your height (meters or feet/inches)
  • {{weight}} - Your current weight (kg or lbs)
  • {{desiredweight}} - Your target weight (kg or lbs)
  • {{bodyfat}} - Your estimated body fat percentage (if known)

Lifestyle & Health Factors

  • {{active}} - Describe your daily activity level outside of workouts (sedentary, lightly active, moderately active, very active)
  • {{medical}} - Any medical conditions, injuries, or physical limitations
  • {{fitness}} - Your current fitness experience level (beginner, intermediate, advanced)

Goals & Preferences

  • {{goals}} - Your specific fitness objectives (be detailed: e.g., "gain 10lbs of muscle" or "lose 15lbs while maintaining strength")
  • {{environment}} - Where you'll be working out (affects exercise selection)
  • {{days}} - Number of days per week you can commit to exercise (affects workout split)
  • {{nutrition}} - Dietary preferences or restrictions (vegan, vegetarian, keto, etc.)
  • {{allergies}} - List any food allergies or intolerances

Tips for Best Results

  • Be realistic about your time commitment: The plan will be designed around the number of days you specify
  • Provide accurate body measurements: This ensures proper calorie and macronutrient calculations
  • Mention any equipment limitations: If using the home environment option, list available equipment
  • Update your plan as needed: As you progress, you may need to adjust calories or weights
  • Follow the exercise tutorials: Proper form is crucial for both results and injury prevention

What You'll Receive

The generated plan includes:

  • A structured 12-week workout routine with exercises that change every 4 weeks
  • Detailed exercise instructions with YouTube tutorial references
  • Daily calorie targets with specific macronutrient breakdowns (protein, carbs, fat)
  • A customized meal plan that fits your dietary preferences and allergies
  • Progressive overload recommendations to ensure continued results
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